💪 Day A — Template

[Date]

Day A — Upper/Lower Focus

Target Muscles

Chest

Back

Shoulders

Arms

Core

Legs

5 min treadmill walk + arm circles + hip circles

#	Exercise	Reps	Weight	Muscles	Form Video
1	KB Swings (two-arm)	10	20 lb KB	Legs Core	Video
2	Bench DB Press	15	10 lb pair	Chest Shoulders Arms	Video
3	Goblet Squats	15	20 lb KB	Legs Core	Video
4	Overhead DB Press	10	10 lb pair	Shoulders Arms	Video
5	One-arm Rows	10/side	12 lb	Back Arms	Video
6	DB Lunges	6/leg	10 lb pair	Legs	bodyweight to start, add DBs week 2+

Structure: 3 rounds, 60-90s rest between rounds

#	Exercise	Reps/Time	Weight	Muscles	Form Video
1	Dead Bugs	10/side	bodyweight	Core	Video
2	Russian Twists	20 total	10 lb DB	Core	Video
3	Plank	30-60s	bodyweight	Core	Video

Structure: 2-3 rounds, minimal rest